BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (Build to a 1-Rep Back Squat) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 ROUNDS FOR TIME (No Measure) 20 Toes to Bar 10 Front Squats (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (No Measure) 20 Toes to Something 10 Front Squats (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip Rotations 10 Cat/Cows -Rest as...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 ROUNDS FOR TIME (No Measure) 20 Toes to Bar 10 Front Squats (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (No Measure) 20 Toes to Something 10 Front Squats (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers Workout – All 4 SETS FOR QUALITY (No Measure) 3:00 Cardio Choice 10 Tempo DB Goblet Squats (30X0)|(Athlete Choice) 15 Tempo DB Chest Flyes (2020) 10/10 Tempo Single Arm KB/DB Bent Over Row (2020) 1:00 Static Hold* -Rest 1:00 b/t Sets- *Static Hold Options… Plank Hold Rig Hang Hold Handstand Hold Tuck/Hollow hold Wall Sit (No Measure) Optional Cool Down – All FOR RECOVERY (No Measure) 15 Slow Arm Haulers 10 Alt. Groiners w/ Thoracic Twist 1:00 Child’s Pose 1:00 Rebound Pose (No Measure)

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Alt. Wrist Circles 6/6 SLOW...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 20 Band Pull Aparts 10 Strict Press 2 ROUNDS 5 Burpees 5 Hang Muscle Clean 5 Push Press Strength – All Push Press (Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Alt. Wrist Circles 6/6 SLOW Moose Antlers 1:00 Rebound Pose -Rest as Needed b/t Sets- (No Measure)